Bent-Over Bulgarian Split Squat with Dumbbells
学习如何正确执行Bent-Over Bulgarian Split Squat with Dumbbells。观看4K视频，了解目标肌肉，按照分步说明进行练习。
Bent-Over Bulgarian Split Squat with Dumbbells 是一项 哑铃 练习，主要锻炼 股四头肌, 并辅助激活 臀部, 腘绳肌. MET值为 6, 这意味着一个70公斤的人在30分钟内大约消耗210卡路里.
如何做Bent-Over Bulgarian Split Squat with Dumbbells
A split squat variation with the rear foot elevated, performed with a forward torso lean to increase glute and hamstring engagement.
Instructions:
Stand facing away from a bench, holding a dumbbell in each hand at your sides.
Place the top of your back foot on the bench.
Lean your torso slightly forward while keeping your back straight.
Lower your body by bending your front knee until your thigh is parallel to the floor.
Push through your front heel to return to the starting position.
Repeat for the desired reps, then switch legs.
Common mistakes:
Letting the front knee cave inward.
Rounding the back during the forward lean.
Placing the front foot too close or too far from the bench.
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免费试用肌肉与器械
Bent-Over Bulgarian Split Squat with Dumbbells消耗的卡路里
卡路里计算器
MET 6kcal = MET × 体重 (kg) × 时间 (小时)
概览：Bent-Over Bulgarian Split Squat with Dumbbells
- 类型
- 哑铃 练习
- 主要肌肉
- 股四头肌
- 辅助肌肉
- 臀部, 腘绳肌
- MET值
- 6
- 卡路里（30分钟，70公斤）
- ≈ 210 cal
- 视频质量
- 4K，含男女示范
常见问题：Bent-Over Bulgarian Split Squat with Dumbbells
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